To really crank up your metabolism, and strip off the bodyfat,
train with intensity.
To help stimulate fat loss on top of your weight training,
conduct some intense aerobic exercise a few days a week. Now,
most people think that doing aerobics for 40-60 minutes is
the way to burn fat. In reality, when you do aerobics for
that long, you’re training at a lower intensity; you
ARE burning calories during your exercise, but AFTER that
workout, your metabolism (the rate at which you burn calories)
only stays elevated for about 1 hour after you finish.
Crank-up your metabolism
To really crank up your metabolism, and strip off the bodyfat,
train with intensity: do aerobics for 22 minutes, this way!
The TOTAL caloric benefit to you by following this high-intensity
plan, is that you will end up burning almost 50% more calories
this way, than by going at it for 40 minutes at a lower intensity.
And even MORE importantly, do ANY aerobic exercise that YOU
like to do; if it’s not your “cup of tea”,
you won’t get as good a result as if you do some exercises
that you actually LIKE to do.
The intensity can be achieved by implementing a form of interval-training.
The following chart shows what intensity level you should
achieve at each minute, during a 22-minute aerobic workout.
Imagine that your IL5 (Intensity Level 5) is a nice easy warm-up;
the blood flows a little, you body’s getting used to
moving, and you do that for 2 minutes. Then you bump up to
IL6 for 1 minute, you’re working a little harder and
your body is still waking up. At the beginning of Minute #4,
go back down to level 5. As the chart reads, you’re
ramping up in intervals, until you get to level 9 and then
a tough yet rewarding level 10, where you’re really
putting up a healthy struggle that feels so goooood! Then
for 2 minutes you warm down, keeping the blood flowing, while
allowing your heart rate to come back down a little. Work
smart AND hard, you’ll get BETTER results, faster!
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